Weight Loss Journal Ideas

Have you ever considered keeping a weight loss journal? For many people, the simple practice of journaling on a regular basis holds the key to discovering healthier habits. Using these tips as a starting point, you can personalize your journal to best suit your needs. 

Start by picking out a spiral notebook or bound, lined journal. Next, decide what you want to document. Recording your daily food and drink consumption will provide a clearer picture of your current eating habits. Use a template as a guide for tracking your meals and nutrient intake. Food journals help you remember what you ate in the past, and they can serve as a useful tool for planning meals and snacks in advance.

Be specific by including the portion sizes of each food and beverage. Serving size is important. Keeping an accurate food journal means writing down everything that you consume, including taste-tests while cooking. Mindless snacking is a common habit. Your new food diary should reflect an accurate account of your total intake.

In addition to recording food and drink, consider incorporating the following ideas into your weight loss journal.

1

Record Nutrient Data

Include nutrient data for the items in your food journal if possible. Record your portion size, keeping in mind that this may be different than the serving size listed on the Nutrition Facts Label. If you don't know the exact amount of food you ate, you can eyeball your portions to get an estimate.

A nutrition data website or app can provide details on calories, protein, fat, carbohydrate, and fiber grams when you don't have a Nutrition Facts Label available to reference. You can also use a recipe analyzer to get nutrition information for food you make at home.

You may find it easier to record your food all at once at the end of the day, instead of little by little as the day progresses. Most important is to find a system that works best for you. Keeping a food diary throughout the day may help you hold yourself accountable for making healthy choices. But reflecting on your food choices at the end of the day can also be beneficial.

2

Record Your Meal Times

If possible, make note of your meal timing. Recording your meal times (and how much time you spend eating) can help identify if you're eating too fast or too often. Eating quickly is a common issue that often leads to overeating if your body doesn't have enough time to recognize when you're getting full.

For some, eating on a regular schedule, rather than grazing throughout the day, makes it easier to manage portion sizes and stick to healthy eating habits. Eating too often may be a sign that you are consuming too many empty calorie foods that aren't keeping you full, which can lead to weight gain if you aren't truly hungry. It may also be a sign that you aren't getting the important nutrients that you need (such as fiber, protein, or healthy fats) or that you aren't eating enough at mealtime.

3

Record Your Environment

Recording where you eat (and with whom) can provide insight into the factors that influence your eating habits.

When eating alone, are you sitting at your computer or in front of the television? Do you eat while standing up in the kitchen or sitting down at your dining room table? Are you​ always with the same friends and family when you eat too much?

Figuring out the answers to these questions can help you start to make meaningful changes. By reflecting on your habits through a weight loss journal, you'll learn more about yourself in the process.

4

Rate Your Hunger

Try rating your hunger level before each meal. Using a simple scale of 1 through 10 (with 1 being "not hungry" and 10 being "the most hungry") gives you a chance to think twice before you eat.

If you find that you often eat when you're not hungry, explore the possible reasons behind your choices. When you review your journal, you can see how much of impact this has had on your eating habits.

Perhaps you eat more frequently because you're very hungry. If that is the case, adjusting your menu to include more foods that curb hunger can help remedy persistent cravings.

5

Record Your Emotions

Lastly, if you tend to eat in response to emotions or stress, try noting down your feelings in your food journal. Write about how you feel both before and after your meal. Doing so will help you understand which emotions are triggering you to eat in the first place and how certain foods affect you.

Recognizing how a specific situation or environment leads to emotional eating can be the first step to taking back control over your physical and emotional well-being. Once you understand the factors that prompt emotional eating for you, you can plan to incorporate healthier coping strategies in the future.

A Word From Verywell

Always remember, a food diary or weight loss journal is a tool for self-reflection. Instead of feeling ashamed or judged by your eating habits, take the opportunity to learn a little bit more about yourself.

Also keep in mind that journaling may not be the best fit for everyone. For example, those recovering from eating disorders might find that this process can trigger emotions that may warrant working with a behavioral health specialist in some cases. Talk to your health care provider to get personalized help from a registered dietitian, therapist, or other qualified health professional.

Healthy living is all about the journey, not the destination. Don't be too hard on yourself if you have an "off day." Instead, do your best to move forward, and empower yourself with the knowledge to make different choices next time.

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